If you are pregnant, I hope you are feeling well and are delighted and healthy. This is an extended version of an article I put in the Grapevine in July 2009; it includes all the bits I had to edit due to space shortage. I hope it is useful. I have divided the article into 3 parts for the blog.
I have been trying all kinds of things to stay healthy during my pregnancy, so I have decided to share some of it before it’s too late (apparently when the baby comes I won’t have much time for writing!). For the first 3 months I was tired – the huge changes taking place mean most of us need more rest than usual and may feel drained. Lots of rest is essential at this point – your body needs time to focus on the work going on inside. For me, this was not the time to go out, go on holiday or do anything that was not strictly necessary! I also felt pretty nauseas, so my husband did all the cooking – I couldn’t even face washing-up without feeling awful! Handy that! Since then though I have felt great – so everything must be working!
I have found pregnancy yoga invaluable. I go to 2 classes a week, one in Bantry with Jessie Field and one near Durrus with Betty O’Toole (who also offers wonderful pregnancy massage!). I have also had regular cranial osteopathy to keep everything in balance and prevent back and hip problems, varicose veins and odema. I would strongly reccommend finding local practitioners in your area early on in your pregnancy so that they get to know you and your body and you get the best care possible.
Healthy Eating
Pregnancy is a great time to get your diet in order. Plenty of fibre, fresh fruit and veg, complex carbs and protein are all essential to keep you and baby strong and healthy. Lunch in our Café keeps me pretty well fed! If you eat at home then check out our website for good recipes.
I found that my eating patterns changed a lot over the first 7 months (I still have 2 months to go!). Right at the start I was pretty hungry even though I was feeling sick; and I kept on eating ‘for 2’ for a while. But it evened out – I haven’t eaten so much over the last 3 months and my weight has stabilised. Between 2 doctor’s visit s I didn’t put on any weight, whereas up till then I had been a bit over the average weight gain. So don’t panic if you feelo hungry at the start – just try not to eat chips!
Regarding a healthy diet during pregnancy and breast feeding, the World Health Organisation says:
‘’A healthy diet is one that is based mainly on plant foods. Therefore it is
important to eat lots of vegetables, fruits, bread, potatoes, pasta,
cereals, beans and lentils accompanied by only relatively small amounts
of: low fat milk, cheeses, kefir and yogurts; fish, lean red meats, and
poultry. Whenever possible try to get locally grown vegetables and
fruits, especially when they are in season. These can be less
expensive, more nutrient dense, fresh and safe from contamination.’’
I craved fruits at the start of my pregnancy – sounds good but it was hard in January to find nice fruit! Not very seasonal I know. I ended up going to Marks and Spencer’s! It’s great to eat lots of grains like brown rice, quinoa and breads made from nutritious grains like spelt so you are getting all the trace elements that are missing from white rice, flours and pastas. Lentil soups are fantastic – fibre, protein, and filling too. Lots of fruit and veg of course. As much as possible avoid fried foods, and though you need protein I think red meat is best kept to once or twice a week as it can be hard to digest. Good quality eggs are a good protein source.
If you have unusual cravings check out what the food you crave supplies – you might be lacking some mineral (some people talk about craving liver for example so possibly they need iron).
Though fish is very healthy some fish is very high in mercury and other heavy metals and should be eaten in moderation. Tuna is one to be especially careful of – because they are near the top of the food chain they eat many smaller fish and their mercury levels can be very high. We sell a tuna that is better – it is fished in clean waters – but I would personally avoid the ones in deli counters.
I find taking Epresat from Salus Haus very helpful because it is a great top-up if you go through a period of not eating well.
With regard to drinks, it is advised no to drink tea or coffee containing caffeine with you meals as this inhibits iron absorption. Lots of water is really the best thing you can drink while pregnant and breastfeeding – 6-8 glasses per day at least. Alcohol should really be avoided during the first 3 months and after that only a glass or even half a glass or wine very rarely – it can cross the placenta barrier and cause all manner of problems for the baby! Just enjoy the hangover-free mornings and let your partner enjoy you being the driver!